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Fruit is an important part of any diet, with the United States Department of Agriculture recommending that women consume 1 1/2 to 2 cups per day and that men consume 2 cups per day. Due to the fact they're dried, 1/4 cup of raisins actually counts as 1/2 cup of fruit. Raisins can be part of your diet when losing weight, though they are higher in calories than many other fruits, so you'll need to keep a close eye on portion size.

1.

Weigh or measure your servings of raisins. A quarter-cup, or 41-gram, serving provides 120 calories, which is much higher than many other fruits. This is because raisins are dried grapes, so all the water has been removed, meaning they're much more calorie-dense.

2.

Factor raisins into your daily calorie intake. Multiply your body weight in pounds by 12 to 13 to find how many calories you need to eat each day to lose weight, advises nutritionist Ben Greenfield. From here, add the calories you consume from raisins to the calories you consume from everything else to make sure you don't exceed your target.

3.

Avoid having bowls of raisins sitting around the house. Keeping fruit within easy reach may be tempting as a way of helping you get more nutrients in your diet, but it's very easy to subconsciously snack on raisins and consume a high number of calories without realizing it.

4.

Combine your raisins with a protein or fat source. Your 1/4-cup serving of raisins contains 24 grams of sugar and has high glycemic index. Foods with a high glycemic index digest very quickly and can spike insulin levels, leaving you feeling hungry again soon after. Adding protein or fat to a high-GI carb can lower the GI and digestion speed, notes the American Diabetes Association. Try raisins with peanut butter, mixed nuts or shredded coconut for added fat, or add them to Greek yogurt or cottage cheese for an extra protein hit.

5.

Find ways to make tasty low-calorie dishes using raisins. Use them as a replacement for sugar on your cereal, or toss a few over a mixed salad instead of using high-calorie, high-fat dressings.

6.

Keep a small, pre-weighed serving of raisins in your desk drawer at work or in your car. This can help stave off hunger when cravings for junk food strike.

Things Needed

Measuring cup or scales

Warning

Check with your health care provider before making any dietary changes.

About the Author

Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.